If you are wondering what is the best probiotic for bloating, you are in the right place! A quality probiotic can support a healthy gut, which can help relieve symptoms like bloating to improve digestion!

Reading Time: 10 minutes

If you are wondering what is the best probiotic for bloating, you are in the right place! 

Did you know frequent bloating can indicate gut dysfunction? It might be a common symptom, but it’s not normal. In other words, you should never settle for a bloated tummy daily. Bloating is often a sign that something is going on under the surface, and more specifically, in the gut. 

In many cases, probiotics might be the answer you’re looking for. No, they aren’t a magic pill. But they can support a healthy gut, which can help relieve symptoms like bloating to improve digestion!

WHAT ARE PROBIOTICS?

Probiotics are live microorganisms that reside in the gut. They are mostly known for their ability to benefit gut health and integrity by maintaining a healthy balance of bacteria. Microbial imbalances have been associated with enhanced risk of specific diseases

For this reason, probiotics can help address many chronic illnesses, especially gut conditions and immune dysfunction. You can find probiotics in many whole food sources, such as fermented foods (kimchi, sauerkraut, yogurt, kefir, and more). 

Probiotics are also available in supplement form, which can be a convenient and effective way to consume more of these gut-healthy microorganisms.

HOW PROBIOTICS SUPPORT GUT HEALTH

As we now know, probiotics are living microorganisms that are helpful for our overall health. Probiotics support gut health by restoring microbial balance (and kicking out the “bad guys”), improving digestion, strengthening the gut lining, reducing overall inflammation, and more. But that’s not all! By benefiting gut health, probiotics can improve immune function. 

The majority of our immune system is housed in the gut. Hence, our immune system can suffer when gut function is compromised (intestinal permeability). Over time, this can lead to chronic symptoms such as fatigue, skin conditions, brain fog, weight fluctuations, hormone imbalances, and illnesses like autoimmunity. 

The good news is probiotics help support a robust and well-balanced gut, which can result in a strengthened and regulated immune system. When the immune system is regulated, symptoms of autoimmunity can be prevented, managed, or even reversed.

POTENTIAL BENEFITS OF PROBIOTICS

Probiotics are best known for improving gut health and immune function, but it doesn’t stop there. Probiotics have been shown to benefit the following areas: 

• IBS symptoms 
• Gas and bloating 
• Digestive health 
• Abdominal pain
• Chronic inflammation
• Anxiety and/or depression 
• Beneficial bacteria in the gut
• Stomach acid 
• Immune health 
• Gut motility
• Overall gut health 
• Weight management
• Metabolic diseases, like Diabetes 
• Antibiotic-related diarrhea

Due to their role in the gut, probiotics can have a positive and lasting impact on many functions and systems, including immunity, mental health, and more.

9 ROOT CAUSES OF BLOATING

Before we talk about what is the best probiotic is for bloating, we must understand why bloating occurs in the first place. Functional medicine prioritizes a root-cause approach to healing. In other words, it primarily focuses on understanding and addressing the root cause of disease instead of simply treating the symptom. 

It is so important to take a root-cause approach to all health issues, even chronic symptoms like bloating. You might be surprised to learn that there are many root causes of bloating, and understanding your specific triggers is always more important than turning to a probiotic as a quick-fix solution!  

Below are some of the most common root causes to consider:

Dysbiosis 

Dysbiosis is defined as an imbalance in the gut microbiome. This includes infections and imbalances, such as SIBO, H. pylori, parasites, candida, and more. One of the more common symptoms of these imbalances is frequent or chronic bloating.

Stress

Stress is a primary factor in many chronic health conditions, including bloating. When your body is stressed, mentally or physically, it can inhibit your digestive system. This can lead to low stomach acid, resulting in increased bloating.

Food Sensitivities

Most people have some degree of food sensitivity. Note: Food sensitivities are different from food allergies. They are not anaphylactic reactions like allergies. Food sensitivities can occur anywhere from a few hours to several days after consumption of a trigger food. 

The most common food sensitivities include wheat, dairy, soy, and eggs, but any food can cause a sensitivity. A common symptom of food sensitivities is bloating. It can be hard to confirm food sensitivities without doing a functional test (such as the MRT), so ask your functional practitioner about testing for food sensitivities if you haven’t already.

Toxin Accumulation

We are surrounded by toxins daily, mostly in air, water, and food sources. While it’s impossible to avoid all toxins, limiting your exposure is critical for overall health, including common symptoms like bloating. By limiting your toxin exposure, you will support various bodily functions, like digestion and detoxification, which can reduce bloating.

Sluggish Detox Pathways

Many people unknowingly have slow detox pathways due to genetic mutations, such as MTHFR. Sluggish detox pathways is closely connected to toxin accumulation. The more toxins you are exposed to, the harder your body must work to detox them. Cue: slow detox pathways. Common symptoms of sluggish detoxification include bloating, constipation, eczema, hives, candida, insomnia, and acne.

Leaky Gut 

Leaky gut, or Intestinal Permeability, occurs when the gut lining is compromised and “leaky.” When gut junctions loosen, particles leak into the bloodstream, increasing inflammation in the body. Due to high levels of inflammation in the gut, this frequently leads to abdominal bloating.

Hormone Imbalances

Hormonal imbalances can present themselves in many different ways. Two of the most common imbalances are estrogen dominance (an imbalance of estrogen and progesterone) and excess cortisol (the stress hormone). 

For example, many women experience more bloating in the week leading up to their period because of the influx of estrogen. Additionally, you might experience more bloating during seasons of high stress when cortisol levels are increased.

Low Stomach Acid 

As previously noted, stress can lead to low stomach acid, but that’s not all. In addition, a decrease in stomach acid can be caused by nutrient deficiencies, a highly-processed diet, and gut infections. Understanding the cause of your low stomach acid is key. Luckily, there are ways to increase stomach acid production, starting with stress management.

Celiac Disease

Celiac Disease is a common autoimmune disease in response to gluten. When someone with Celiac Disease consumes gluten, it triggers a reaction by the immune system, which starts attacking the gut lining. As with most health conditions affecting the gut, this can lead to a host of digestive symptoms, including bloating.

The eight root causes above are an excellent place to start when understanding what is causing your chronic bloating. 

FOOD SOURCES OF PROBIOTICS

A large part of a root-cause, functional approach is using food as medicine. Many foods are naturally rich in probiotics, which are gut-healthy microorganisms. To reap the gut health benefits of probiotics, it’s important to include a variety of them in your diet.

Here are the best probiotic-rich foods to include:

• Kimchi
• Sauerkraut
• Pickles
• Kefir
• Yogurt
• Kombucha
• Kvass

One of my favorite ways to eat more probiotic-rich foods is to add a scoop of sauerkraut to my dinner. It goes great with most protein sources, like chicken, beef, or salmon. 

Alternatively, you can try yogurt with honey or fruit for a snack or enjoy kombucha as a bubbly drink. It is important to note that suddenly increasing probiotic foods in large amounts can increase bloating in the short term. It is always best practice to slowly incorporate new probiotic-rich food sources into your diet! 

WHAT TO LOOK FOR IN PROBIOTIC SUPPLEMENTS

In addition to eating more probiotic-rich foods, probiotic supplementation is a great way to support your gut. However, not all supplements are created equal for bloating! When it comes to the best probiotic for bloating, I recommend looking for spore-based and third-party-tested probiotics. In addition, multi-strain probiotics are also beneficial. 

Spore-Based

Spore-based probiotics (sometimes called soil-based probiotics) are shelf-stable and don’t require refrigeration. They can survive the journey through your digestive tract and actually benefit your gut because they are able to make their way to the area that needs it most to help your ecosystem thrive. 

Third-Party Testing

Third-party testing ensures the efficacy, quality, and safety of the product, both of which are critical when considering probiotic supplementation. I always recommend all supplements are third-party tested for best results and to ensure you are getting the most potent quality to support your health. 

Buying supplements off Amazon is not suggested since many are not third-party-tested, and there can also be many counterfeit products marketed as popular brands. I love Amazon for everything else, but not supplements! We will talk more about where I suggest getting third-party-tested quality supplement products further down in this article! 

Multiple Strains 

Additionally, various strains benefit the gut and reduce bloating more effectively than others. Over recent years, many clinical studies have investigated the best strains of bacteria for bloating and gut health. Here’s what they have found:

A 2011 study showed a significant reduction in bloating in patients with IBS, constipation, or other functional gastrointestinal disorders (FGD) when supplementing with Bifidobacterium infantis and B. animalis.

Another study tested sixty patients with abdominal bloating. The results showed improvements at the 4 week and 8 week mark after supplementing with Lactobacillus acidophilus and Bifidobacterium lactis.

A third study, covering three trials, tested the efficacy of probiotics in IBS patients. The results showed improvement in distention, bloating, and flatulence among participants.

In reference to spore-based probiotics, studies show significantly better results than the conventional alternative:

In 2021, a study examined one probiotic product containing five different spore-based strains: Bacillus spp, Bacillus indicus, Bacillus subtilis, Bacillus coagulans, Bacillus licheniformis, and Bacillus clausii. After three weeks of supplementation, the study showed positive improvements in gut microbiota and increased bacterial diversity. 

Another study, including 75 men and women, showed reduced symptoms of leaky gut, as a result of spore-based probiotic supplementation. 

The key to successful probiotic supplementation is knowing what to look for in a product. Following the guidelines above can ensure an effective, safe, and high-quality probiotic! 

WHAT IS THE BEST PROBIOTIC FOR BLOATING

As already mentioned, spore-based probiotics take the cake for benefiting overall gut health and reducing bloating. However, one product, in particular, shines brighter than all the rest–and you know I am all about sharing my best advice with this community!  

The best probiotic for bloating (in my clinical opinion) is MegaSporeBiotic by Microbiome Labs (available through searching the Fullscript database). It works by reconditioning the gut to create microbiome diversity and strengthen the gut lining. Microbiome Labs has performed many studies over the years to prove its efficacy in the gut, which you can read more about here. 

MegaSporeBiotic includes five spore-based strains:

• Bacillus Licheniformis
• Bacillus Indicus HU36™
• Bacillus Subtilis HU58™
• Bacillus Clausii
• Bacillus Coagulans

This probiotic supplement checks all the boxes for a high-quality, safe probiotic product, including:

• Spore-based
• Third-party testing
• Diverse and effective strains

For these reasons, MegaSporeBiotic is superior to the others. Over the years, I have witnessed significant gut health improvements in myself and my clients. 

HOW TO USE MEGASPOREBIOTIC

Supplementing with MegaSporeBiotic is safest and most effective when taken gradually. The goal is to slowly introduce the probiotics to your digestive system and increase the dosage over time. 

The recommended dosing for MegaSporeBiotic is as follows:

• Week 1: Take 1 capsule every other day.
• Week 2: Increase to 1 capsule daily.
• Week 3 (and onward): Gradually move to 2 capsules daily.

You can continue taking two capsules per day for gut support and maintenance. As always, I recommend working with a qualified health practitioner before starting any new supplement routine! 

Important Note: I recommend getting all supplements, including MegaSporeBiotic, directly from the brand website OR through a trusted online supplement dispensary such as Fullscript. This ensures you are getting the actual regulated product. Please be cautious ordering supplements from other places, especially Amazon! 

POTENTIAL RISKS & SIDE EFFECTS 

The potential risks of probiotic supplementation are minor. When introducing probiotics gradually, there are no side effects for the majority of people. However, for some with sensitive digestion, gastrointestinal symptoms may be experienced, such as nausea, cramping, or diarrhea. 

It is is always wise to work with healthcare professionals trained in the gut microbiome and functional testing. I always recommend testing the gut to see which probiotic strains may be the most beneficial for you instead of guessing and playing a trial-and-error game. Working with a healthcare practitioner can also reduce the risk of side effects! 

THE 7-STEP PROCESS TO HEAL LEAKY GUT & REVERSE AUTOIMMUNITY

My gut healing program called the Microbiome Makeover, includes a detailed and customized 7-step process. It’s been proven to heal leaky gut (and other gut dysfunction) and reverse autoimmune diseases. The following 7 steps are critical to the healing process and is the method I have used for over a decade to help my clients feel their best:

1. Reset + Remove: Reset the liver and support drainage and detox pathways. Remove all triggers, including food sensitivities, toxins, infections, heavy metals, etc.
2. Replace: Replace any bile acids and hydrochloric acid that are lacking from the gut, which can disrupt the efficacy of digestion.
3. Repair: Heal and seal the gut lining.
4. Reinocolulate and Repopulate: Introduce prebiotics to the gut first, followed by probiotics. 
5. Rebalance: Consider all other factors, like sleep, weight, stress, and more, to achieve total balance.
6. Reintroduce: Reintroduce (slowly) foods that were previously triggers for your gut.
7. Responsibility: Create a sustainable plan to maintain your healthy gut.

It’s important to note that probiotics are essential to a thorough, customized plan. Taking probiotic supplements without making any other changes isn’t a magic pill. Instead, probiotic supplements can be a critical tool in supporting gut recovery and implementing many other diet and lifestyle modifications. For best results, I often prefer to customize a probiotic based on an individual’s GI Map stool test result. 

WRAPPING IT ALL UP

While probiotics have proven effective in healing the gut, reducing bloating, and supporting immune function, it’s always important to opt for a high-quality probiotic supplement. As previously mentioned, MegaSporeBiotic can serve as a foundational supplement for gut healing. 

It’s important to note that probiotics are essential to a thorough, customized plan. Taking probiotic supplements without making any other changes isn’t a magic pill. Instead, probiotic supplements can be a critical tool in supporting gut recovery and implementing many other diet and lifestyle modifications. For best results, I often prefer to customize a probiotic based on an individual’s GI Map stool test result. 

For more information about my Microbiome Makeover Program, which includes a leaky gut test, food sensitivity test, GI Map stool test, personalized protocols, and 1:1 coaching, get in touch! I would love to support you along your health journey and customize a plan that is best for you! 

READ THE LATEST BLOG POSTS:

• What is The Best Probiotic for Bloating and Better Gut Health?
• Gut Healing Chicken Soup Recipe
• Inositol and Hashimoto’s: How to Increase Energy and Feel Your Best!
• The Best Non Toxic Mattress for Better Sleep
• Does Gut Health Affect Acne​? Sharing My Most Effective Skincare Routine